Hormones like testosterone and estrogen play crucial roles in men’s health, influencing everything from muscle growth to mood. Diet can significantly impact hormone balance, with some foods known to decrease testosterone or increase estrogen. When there is an estrogen dominance in men, serious health issues may arise beyond “man boobs”. Higher estrogen levels in men can effect your cardiovascular and prostate health and cause infertility and erectile dysfunction.
Below is a list of 10 common foods and drinks that may contribute to elevated estrogen levels.
1. Soy Products (Tofu, Edamame, Soy Milk)
Soy contains phytoestrogens, compounds that mimic estrogen in the body. Several studies have linked high soy intake to lower testosterone levels due to these estrogen-like effects, although some research shows minimal impact unless consumed in large quantities. The conflicting evidence makes it a controversial food regarding hormonal health. Nonetheless, men with already low testosterone may want to limit soy consumption to avoid any potential risk of further imbalance.
Study Example: “Effects of Soy Protein Isolate Consumption on Serum Testosterone Levels in Men“
2. Flaxseeds
Flaxseeds are rich in lignans, another type of phytoestrogen. These compounds have been shown to potentially reduce testosterone by interfering with the production of androgens. In addition, flaxseeds are high in fiber, which may increase the metabolism of testosterone and its excretion. Studies suggest that men consuming large amounts of flaxseeds might see a drop in their testosterone levels.
3. Beer
Beer, particularly hops-based beers, contains phytoestrogens known as 8-prenylnaringenin. These compounds may raise estrogen levels, potentially leading to symptoms such as weight gain or fatigue. Chronic alcohol consumption also suppresses testosterone production by affecting the liver, which is responsible for regulating sex hormones. Long-term heavy drinking may lead to a reduction in testosterone and an increase in estrogen levels.
4. Non-Organic, Non-Free-Range Store Meats
Conventional meats may contain hormones like estrogen, given to livestock to enhance growth. Studies suggest that consuming these hormone-treated meats can elevate estrogen levels in men. Additionally, the higher fat content in non-free-range meats may increase body fat, leading to more estrogen production as fat cells convert testosterone to estrogen.
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5. Dairy Products (Milk, Cheese, Yogurt)
Dairy often contains natural estrogens from cows, especially non-organic dairy, which comes from pregnant cows. These estrogen compounds can disrupt the hormonal balance in men, potentially raising estrogen levels. While the occasional consumption may not have a profound effect, regular dairy intake, particularly in large quantities, could lead to increased estrogen levels.
6. Legumes (Chickpeas, Lentils, Peas)
Certain legumes, like chickpeas and lentils, contain phytoestrogens, although their effect on testosterone and estrogen levels is not as potent as that of soy or flaxseeds. Some studies suggest that excessive consumption could have mild estrogenic effects, but these effects are likely not significant in moderate consumption.
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Limit Processed Foods: These often have high sugar, salt, and unhealthy fats. Opting for natural foods helps maintain a balanced diet and supports overall health.
7. Refined Carbs (White Bread, Pastries, Sugary Snacks)
Dietary patterns rich in refined carbs like white bread and pastries can lead to insulin resistance and weight gain, both of which negatively impact testosterone levels. Higher body fat increases the activity of the enzyme aromatase, which converts testosterone into estrogen. This can lead to higher estrogen and lower testosterone levels in men over time.
8. Dried Fruits (Apricots, Prunes, Dates)
While dried fruits are nutrient-dense, they often contain higher levels of natural sugars and phytoestrogens, especially apricots and dates. These phytoestrogens can mimic estrogen and might lead to a mild increase in estrogen levels when consumed in excess. The higher sugar content can also contribute to insulin resistance, which indirectly lowers testosterone.
9. Alfalfa Sprouts
Alfalfa sprouts are another source of phytoestrogens, which may mildly influence estrogen levels. Some research suggests that large amounts of these sprouts can contribute to an estrogenic effect in men, although the overall impact is likely subtle unless consumed regularly in significant quantities.
10. Peaches
Peaches, like flaxseeds and soy, contain phytoestrogens, though in smaller amounts. Their consumption in moderation is unlikely to cause significant hormonal disruption. However, if eaten in large amounts alongside other phytoestrogen-rich foods, peaches could contribute to a cumulative effect, raising estrogen levels in men.
Tips to avoid excess estrogen:
- Avoid plastic bottle use that contain BPA and never heat plastics containing food or drinks
- Limit canned foods and drinks that contain BPA in the lining
- Exercise regularly which will increase testosterone and overall health
- Consume plenty of green foods (broccoli, cabbage, spinach, brussels sprouts and cauliflower)
- Select grass-fed and/or organic store meats. Check for hormone/pesticide free products
- Choose filtered in place of tap water
- Avoid dairy products (milk, cheese, yogurt, etc.)
- You should also limit your soy product consumption (tofu, edamame, soy milk, etc.)
